Grapes vs prunes: which is healthier?

Prunes are more nutrient-dense, scoring 37/100 against 32/100 for grapes. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Grapes

32/100Lower nutrient density

69 kcal per 100 g. 1 cup: 151 g

Prunes

37/100Lower nutrient density

240 kcal per 100 g. 4 prunes: 38 g

Higher score

Which to pick for your goal

Fewer caloriesGrapes69 vs 240 kcal per 100 g
More proteinPrunes0.7 vs 2.2 g per 100 g
More fiberPrunes0.9 vs 7.1 g per 100 g
Less sugarGrapes15 vs 38 g per 100 g
More potassiumPrunes191 vs 732 mg per 100 g
Less saturated fatAbout even<0.1 vs <0.1 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Grapes, 100 g	Prunes, 100 g	Grapes, 151 g	Prunes, 38 g
Calories	69 kcal	240 kcal	104 kcal	91 kcal
Protein	0.7 g	2.2 g	1.1 g	0.8 g
Carbohydrates	18 g	64 g	27 g	24 g
Sugars	15 g	38 g	23 g	14 g
Fiber	0.9 g	7.1 g	1.4 g	2.7 g
Fat	0.2 g	0.4 g	0.2 g	0.1 g
Saturated fat	<0.1 g	<0.1 g	<0.1 g	<0.1 g
Vitamin C	3.2 mg	0.6 mg	4.8 mg	0.2 mg
Vitamin A	3 µg	39 µg	4.5 µg	15 µg
Potassium	191 mg	732 mg	288 mg	278 mg
Iron	0.4 mg	0.9 mg	0.5 mg	0.4 mg
Calcium	10 mg	43 mg	15 mg	16 mg
Magnesium	7 mg	41 mg	11 mg	16 mg
Sodium	2 mg	2 mg	3 mg	0.8 mg

Last updated October 8, 2026. Scores use the HowHealthyIs Score method.

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